Calcium and Mineral Mythology

One of the many myths we hear about when it comes to minerals is that you need to consume dairy products to get enough calcium. While milk, cheese and yogurt do have calcium, there are plenty of other choices and some distinct advantages for those who want to skip the dairy and get their calcium for plant foods. Plant foods, such as collards and kale, are often good sources of calcium, but don’t carry the price tag of saturated fat and cholesterol, or a grumbly tummy for those with lactose intolerance. Plant foods are also easier on the animals and the environment.

Some people may take time to get used to the idea after seeing all the commercials with celebrities wearing a milk moustache, but as you learn more about it, we think you’ll be reaching for the veggies as the best way to get your calcium. The chart below shows some of the many plant sources of calcium, with dairy milk included for comparison. See our fact sheet to learn more about how to get plenty of calcium in your diet.

Food

Calcium mg per 100 cal serving

Absorption rate

Bok Choy

870mg

53%

Collard Greens

609mg

52%

Orange Juice (calcium fortified)

320mg

52%

Tofu, set with calcium

287mg

31%

Kale

270mg

49%

Broccoli

215mg

61%

Cow’s milk (for comparison)

188mg

32%

Sesame seeds

170mg

21%

Cabbage

160mg

65%

White beans

72mg

22%

Tempeh

55mg

37%

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Welcome to everyone

We welcome everyone, whether you are an experienced vegetarian, a beginner, or just curious. We invite you to discover the advantages and experience the pleasures of vegetarian food. While exploring new ways of eating, we encourage you to proceed at your own pace and enjoy the experience.